5/3/1: The Simplest And Most Effective Training System For Raw Strength (2nd Edition) - Plot & Excerpts
This number represents 10% less than what this lifter can actually do in the gym. The first four weeks of this cycle can be difficult to adjust to because many lifters are used to maxing out all the time. They stay at the same weight for months, and they don’t make any progress. Then, when they’re asked to lighten the load, they’l throw their hands up in disgust and say, “I can’t get strong like that!” I real y don’t know what the problem is here, because they’re not getting strong anyway. This can also be difficult for the lifter who’s used to doing singles al the time. This program requires that you push yourself on the last set. This often entails performing 10 or more reps. Again, remember that during deload weeks, you’l only be doing the reps listed. Don’t go for max reps during these sessions. Let’s take a look at what a sample week would look like for the above lifter: Monday Military Press: 100 for 5 reps, 115 for 5 reps and 130 for 10 reps. Notice that this last set is done for as many reps as possible.
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